Programs Switchback

← All programs

Archived routeFirefighter CPAT prepbase

Base + CPAT

Overview

Intentions for this program — Target: CPAT

  • Base: improve FF strength & conditioning

  • Build: athletic (functional, mobile, & explosive) size

  • Support: Bulletproof for sports & athleticism Structures used — Upper/lower

  • High CNS (explosive/power/strength) at the start, ending with conditioning/fatigue training Considerations — Adapted for full time (M)/W/Fri/Sat/Sun work + M/W/Th class schedule

  • Legs: focus on function & bulletproofing over max effort strength (that's what deadlift is for)

  • Stairclimber for CPAT

  • (work) + class — work + class — class — work — work — work Overview — conditioning — upper — lower — athleticism — upper s&p — lower s&p — lower

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Session 1 zone 2 zone 2 stairs
Session 2 fireground circuit upper complex training legs athleticism bench + upper power deadlift + lower power agility & power legs
posterior chain acc upper acc zone 2 stairs

Mconditioning

  1. Fireground Circuit
  2. 15 ROUNDS OF CIRCUITS
  3. Weighted P/rehab
  4. NORDIC CURLS
    3 × 10–15
  5. SL STANDING CALF RAISES
    2 × 20–25
  6. SL SOLEUS RAISES
    2 × 20–25
  7. SL SEATED TIB RAISES
    2 × 10–15
  8. ANKLE WORK block
    weighted sl pogos, patterned hops, etc

Tuupper

  1. Session 1 two-a-day
  2. Zone 2
  3. CHOICE MIN 20MINS↗
    run, bike, etc
  4. Session 2 two-a-day
  5. P/rehab
  6. ROTATOR CUFF WORK block
    2 sets
  7. WRIST WORK block
    2 sets
  8. Lifts
  9. OVERHEAD PRESS
    (1D+)4+1D × 3–5 · rest 3:00
  10. WIDE GRIP PULLUPS
    3 × AMRAP · rest 3:00
  11. Accessories
  12. LEGS UP BENCH
    3 × 6–9 · rest :60
    slow, controlled descent, then explode up
  13. UPPER BACK WORK block
    3 × 8–12 · rest :60
    ex: face pulls, db y-raises, rear delt flys, rear delt deck
  14. CHOICE STABILITY MOVEMENT↗ block
    3 sets
    half kneeling sa lm press, db shoulder press, kb pushups, sm bench throws, lm split clean & jerk, db flys, ...
  15. REVERSE CURLS
    3 × 8–12/15 · rest :90
  16. Core - Rotation
  17. AB ROLLER
    3 × AMRAP
  18. SS ROTATIONAL MB THROWS
    3 × 4–6

Wcomplex legs

weekly rotation
  1. Complex Training
  2. TB DEADLIFT
    3 × 8–15 · rest 2:00
  3. Drop In: TUCK JUMPS

Thathleticism

  1. Session 1 two-a-day
  2. Zone 2 Stairs
  3. 100 FLOORS
  4. Session 2 two-a-day
  5. Warmup
  6. OPEN KNEE DRIVES
    2 × 10–15
    groin
  7. FOOT RESISTSED TKEs
    2 × 10–15
    knees
  8. HAMSTRING DECEL WORK
    2 × 10–15
    hamstrings
  9. SL KB LEG RAISE
    2 × 10–15
    hip flexors
  10. COPENHAGEN PLANKS
    2 × 10–15
    adductor
  11. SL GLUTE BRIDGE SWITCHES
    2 × 10–15
    glutes
  12. SL SEATED TIB RAISES
    2 × 10–15
    tibialis anterior
  13. CNS Primers
  14. SPRINTER ISO HOLD
    3 × 3–5s
  15. DYNAMIC WARMUPS
  16. Plyos - Extensive
  17. WEIGHTED SL POGOS
    2 × 10–15
  18. SKATER BOUNDS
    2 × 10–15
  19. Plyos - Intensive
  20. Double Leg
  21. BROAD JUMPS
    2 × 5
    low contacts, not grindy — land quick. *every few weeks swap for SL bounds for distance
  22. DEPTH DROP + QUICK HOP
    2 × 6
    instead of depth + jump, land and rebound instantly — train fast amortization
  23. Single Leg
  24. GWIZ JUMPS
    2 × 5
  25. COD TUCK JUMPS
    2 × 5
    stay tall, pop over hurdles, don’t sink
  26. BOX JUMP TO SL LANDING
    1 × 5 each
  27. Rotation
  28. 180DEG ROTATIONAL LANDINGS
    3 × 5 each
    up box, down box
  29. FLAT 360
    1 × 3 each
  30. Core - Flexion
  31. GHD SITUPS
    3 × 10–15
  32. Mobility & P/rehab
  33. CHOICE↗

Fupper s&p

  1. P/rehab
  2. SCAPULA WORK block
    2 × 10–15
  3. KB HALF KNEELING WINDMILL
    2 × 10–15
  4. WRIST WORK block
    2 × 15–20
  5. Heavy Lifts
  6. BENCH PRESS
    4+2D × 3–5 · rest 3:00
    DEPTH
  7. Power
  8. PENDLAY ROW
    3 × 3–5 · rest 2:00
    ez bar
  9. PUSH PRESS
    3 × 3–5 · rest 2:00
  10. Accessories
  11. SA CABLE ROWS
    4 × 8/10–12/15 · rest :90
    1 serratus anterior + 3 full ROM
  12. WEIGHTED DIPS
    3 × 5–8 · rest :90
    feel your upper pecs!!
  13. CHOICE STABILITY MOVEMENT↗ block
    3 sets
    half kneeling sa lm press, db shoulder press, kb pushups, sm bench throws, lm split clean & jerk, db flys, ...
  14. (CHOICE UPPER)↗
    3 sets

Salower s&p

  1. Warmup
  2. SS CALF RAISE
    2 × 10–15
  3. SL WALL SIT ON TOES
    2 × AMRAP
  4. FOOT RESISTED TKE
    2 × 10–15
  5. SLIDER LATERAL SQUAT
    2 × 10–15
  6. AS NEEDED
  7. Heavy Lifts
  8. TRAP BAR DEADLIFT
    4 × 3–5 · rest 3:00
    CHALK
  9. BB RDL
    4 × 8/10–12/15 · rest :90
    3 dl (8 to 12), 1 sl (10 to 15) ALL BARBELL
  10. Power
  11. BOX SQUAT* FAST
    5 × 5 · rest 3:00
    rate of force development. lift feet when sitting!
  12. Upper Accesories
  13. WIDE GRIP PULLUPS
    3 × AMRAP
  14. CABLE LATERAL RAISES
    3+1D × 8–12/15 · rest :90
    wrist cuff, NOT grip
  15. CHOICE STABILITY MOVEMENT↗ block
    3 × 8–12
    tri forward ext, pulldown, reverse cable fly, dead hang
  16. EZ BAR CURLS
    3 × 8–12/15 · rest :90
  17. Core - Rotation
  18. PALLOF PRESS ISO + MARCH
    2 × 10–15s
  19. HALF KNEELING MB THROWS
    3 × 4–6
  20. Skills
  21. DECEL WORK block
    3 × 3
    https://www.instagram.com/reel/DRRmWqaEUyL/?igsh=bnU4cmlvZjh0d2lu

Suagi&p legs

weekly rotation
  1. Warmup
  2. ANKLE WORK + WEIGHTED POGOS
  3. DYNAMIC WARMUPS
  4. Agility
  5. CHOICE↗
    focus: quick feet. box toe taps, ladders, sl fast directional hops on a plate, etc
  6. Power